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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  running31 23:59:06 176.31(8:10) 283.74(5:04) 3085
  orienteering19 15:23:17 89.07(10:22) 143.35(6:26) 2289154 /176c87%
  biking1 1:05:37 18.4(16.8/h) 29.62(27.1/h) 260
  Strength1 35:46
  Total41 41:03:46 283.78 456.7 5633154 /176c87%

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Friday Jul 31, 2020 #

12 PM

running warm up/down 15:13 [2] 1.84 km (8:17 / km) +201m 5:21 / km
ahr:144 max:171 shoes: Adidas Terrex Agravic Flow

orienteering race 35:21 intensity: (33 @1) + (10:12 @2) + (22:53 @3) + (1:33 @4) + (10 @5) 5.92 km (5:58 / km) +180m 5:11 / km
ahr:173 max:209 spiked:17/19c shoes: Adidas Terrex Agravic Flow

Lapland O Week day 4, middle 5,6k:

Very good race until 8, downhill to 9 really killed my legs. I don't know how the others can run so fast in this rocky forest. Topi past me on 15th and there was nothing I could do to keep up with him. To 18 I should have gone around on the yellow to the right but went straight and lost over a minute more...

GPS: https://www.tulospalvelu.fi/gps/2020low4pvM/?v=m3

running warm up/down 12:08 [2] 2.21 km (5:30 / km) +59m 4:51 / km
ahr:136 max:165 shoes: Adidas Terrex Agravic Flow

6 PM

orienteering 34:47 [2] 3.99 km (8:43 / km) +36m 8:21 / km
ahr:142 max:206 shoes: Adidas Terrex Agravic Flow

Rerun of some of Noora's controls

Thursday Jul 30, 2020 #

11 AM

running 1:10:04 [2] 14.09 km (4:58 / km) +166m 4:42 / km
shoes: Adidas adizero Boston 8 m

Rest day fun: Tour de Kesänki with Eikka
C • “rest” day 2

Wednesday Jul 29, 2020 #

11 AM

running warm up/down 12:33 [2] 2.59 km (4:51 / km) +31m 4:34 / km
ahr:147 max:177 shoes: Adidas adizero Boston 8 m

orienteering race 44:34 intensity: (20 @1) + (3:17 @2) + (39:11 @3) + (1:46 @4) 8.33 km (5:21 / km) +184m 4:49 / km
ahr:175 max:198 spiked:15/18c shoes: Adidas Terrex Agravic Flow

Lapland O Week day 3, middle 7,51k:


GPS: https://www.tulospalvelu.fi/gps/2020low3pvM/?v=m3
C • Questions 2

running warm up/down 15:30 [2] 2.5 km (6:12 / km) +39m 5:45 / km
ahr:158 max:174 shoes: Adidas adizero Boston 8 m

4 PM

running 55:27 intensity: (2:04 @1) + (38:51 @2) + (12:33 @3) + (1:59 @4) 10.84 km (5:07 / km) +501m 4:09 / km
ahr:164 max:194 shoes: Adidas adizero Boston 8 m

Run to the top of the Ylläs 'mountain' and back down with Eikka.

Tuesday Jul 28, 2020 #

11 AM

running 7:56 [2] 1.39 km (5:42 / km) +10m 5:30 / km
ahr:147 max:183 shoes: Adidas Terrex Agravic Flow

orienteering race 1:53:33 intensity: (11 @1) + (1:00:02 @2) + (51:35 @3) + (1:45 @4) 20.56 km (5:31 / km) +424m 5:00 / km
ahr:169 max:193 shoes: Adidas Terrex Agravic Flow

Lapland O Week day 2, long distance 18,66k:

GPS: https://www.tulospalvelu.fi/gps/2020low2pvM/?v=m3

Monday Jul 27, 2020 #

11 AM

running warm up/down 15:59 [2] 3.28 km (4:53 / km) +14m 4:46 / km
ahr:153 max:170 shoes: Adidas Terrex Agravic Flow

orienteering race 25:12 intensity: (45 @1) + (3:03 @2) + (20:54 @3) + (30 @4) 4.13 km (6:06 / km) +213m 4:51 / km
ahr:173 max:189 spiked:20/24c shoes: Adidas Terrex Agravic Flow

Lapland O Week day 1, forest sprint 3,8k:

So excited about the week, today was already so cool with breathtaking scenery and very technical navigation! Map was very good and offered a chance for perfect navigation if one could hold off the pace. Most of us couldn't LOL. Tomorrow 18,7km

GPS-tracking: https://www.tulospalvelu.fi/gps/2020low1pvM/?v=m3

running warm up/down 13:15 [2] 2.4 km (5:31 / km) +22m 5:16 / km
ahr:144 max:155 shoes: Adidas Terrex Agravic Flow

Sunday Jul 26, 2020 #

10 AM

orienteering 1:02:24 [2] 9.38 km (6:39 / km) +206m 6:00 / km
ahr:150 max:189 shoes: Adidas Terrex Agravic Flow

Longer O at Kuninkaanlaavu, spectacular views of Rovaniemi river

Saturday Jul 25, 2020 #

10 AM

running warm up/down 14:12 [2] 2.73 km (5:12 / km) +40m 4:51 / km
ahr:164 max:183 shoes: Adidas Terrex Agravic Flow

orienteering 35:18 intensity: (1:06 @1) + (8:16 @2) + (24:30 @3) + (1:26 @4) 6.86 km (5:09 / km) +61m 4:56 / km
ahr:173 max:195 spiked:13/15c shoes: Adidas Terrex Agravic Flow

Relay training with MS Parma on the Jukola training map.

running warm up/down 12:05 [2] 2.3 km (5:15 / km) +33m 4:54 / km
ahr:138 max:165 shoes: Adidas Terrex Agravic Flow

5 PM

orienteering 59:11 [2] 6.28 km (9:26 / km) +65m 8:58 / km
ahr:136 max:172 shoes: Adidas Terrex Agravic Flow

Enjoyed orienteering until this training. Total catastrophy

Friday Jul 24, 2020 #

8 AM

running 31:13 [2] 5.85 km (5:20 / km) +53m 5:06 / km
ahr:162 max:185 shoes: Adidas adizero Boston 8 m

Easy wake up
2 PM

orienteering 51:23 intensity: (8:12 @1) + (40:59 @2) + (2:12 @3) 7.62 km (6:45 / km) +79m 6:25 / km
ahr:148 max:178 shoes: Adidas Terrex Agravic Flow

Easy O at Joutenlampi with Ville. From 17 to 18 below 3'30 pace!

Thursday Jul 23, 2020 #

8 AM

biking 1:05:37 [2] 29.62 km (27.1 kph) +260m
ahr:92 max:120 shoes: Adidas Adizero Prime LTD

5 PM

running warm up/down 15:50 [2] 2.96 km (5:21 / km) +56m 4:53 / km
ahr:160 max:184 shoes: Adidas Terrex Agravic Flow

orienteering 40:31 intensity: (51 @1) + (26:36 @2) + (13:04 @3) 6.51 km (6:13 / km) +182m 5:28 / km
ahr:166 max:185 spiked:14/16c shoes: Adidas Terrex Agravic Flow

Jynkänvuoren Jyskytys, Kuopio

Started the journey towards Lapland O Week, today's stop in Kuopio. Very nice terrain really close to the city.

running warm up/down 8:33 [2] 1.48 km (5:48 / km) +28m 5:18 / km
ahr:157 max:172 shoes: Adidas Terrex Agravic Flow

Wednesday Jul 22, 2020 #

5 PM

orienteering long 1:31:54 intensity: (7:33 @1) + (1:24:05 @2) + (16 @3) 12.67 km (7:15 / km) +96m 6:59 / km
ahr:152 max:174 spiked:18/20c shoes: Adidas Terrex Agravic Flow

Pair O with Veli at Pirttimäki

Tuesday Jul 21, 2020 #

10 AM

Strength (Core) 35:46 [1]
ahr:94 max:141

Monday Jul 20, 2020 #

7 PM

orienteering 58:39 [2] 8.16 km (7:11 / km) +147m 6:35 / km
ahr:152 max:182 shoes: Adidas Terrex Agravic Flow

Easy O at Solvalla filming Einar

Sunday Jul 19, 2020 #

9 AM

running warm up/down 20:08 [2] 3.76 km (5:21 / km) +1m 5:21 / km
ahr:150 max:181 shoes: Adidas Terrex Agravic Flow

orienteering race 33:21 intensity: (25 @1) + (4:56 @2) + (25:44 @3) + (2:16 @4) 5.89 km (5:40 / km)
ahr:175 max:189 spiked:18/20c shoes: Adidas Terrex Agravic Flow

What a first control... after that okey. From 16 to finish I probably had the fastest split.


https://online4.tulospalvelu.fi/tulokset-new/fi/20...

running warm up/down 7:50 [1] 1.19 km (6:34 / km)
ahr:138 max:149 shoes: Adidas Terrex Agravic Flow

5 PM

running intervals 1:00:21 intensity: (7:30 @1) + (35:57 @2) + (16:54 @3) 14.23 km (4:14 / km) +122m 4:04 / km
ahr:160 max:183 shoes: Adidas adizero Boston 8 m

5x1k's / 60-90sec

Saturday Jul 18, 2020 #

12 PM

running warm up/down 15:35 [2] 3.19 km (4:53 / km) +8m 4:49 / km
ahr:154 max:171 shoes: Adidas Terrex Agravic Flow

orienteering race 27:41 intensity: (16 @1) + (1:59 @2) + (23:18 @3) + (2:08 @4) 4.39 km (6:19 / km) +26m 6:08 / km
ahr:178 max:198 spiked:10/13c shoes: Adidas Terrex Agravic Flow

Physically such a good day today! Watch said I slept 99% last night and I could really feel that.

The course was very tehcnical and couldn't really push physically but I found a good flow in navigation most of the time. A mistake to 4(1min) and some to 6 and 8(30sec each).


https://online4.tulospalvelu.fi/tulokset-new/fi/20...

running warm up/down 11:11 [2] 2.14 km (5:14 / km) +5m 5:10 / km
ahr:148 max:179 shoes: Adidas Terrex Agravic Flow

Friday Jul 17, 2020 #

10 AM

running 59:08 [2] 10.76 km (5:30 / km) +138m 5:10 / km
ahr:141 max:173 shoes: Adidas adizero Boston 8 m

Friday easy with the boys
5 PM

running 44:02 [2] 7.72 km (5:42 / km) +63m 5:29 / km
ahr:149 max:177 shoes: Adidas Adizero Adios 4

Easy trails with Einar

Thursday Jul 16, 2020 #

10 AM

running intervals 59:02 intensity: (24:41 @1) + (6:01 @2) + (12:00 @3) + (10:27 @4) + (5:53 @5) 13.55 km (4:21 / km) +121m 4:10 / km
ahr:138 max:192 shoes: Adidas adizero Boston 8 m

Warm up + 3x10min + cool down with Einar

HR was not working properly

Wednesday Jul 15, 2020 #

4 PM

running 1:21:26 [2] 16.87 km (4:50 / km) +147m 4:37 / km
ahr:151 max:178 shoes: Adidas adizero Boston 8 m

Wednesday semi long with Einar.

Finally some training company for the next two weeks.

Tuesday Jul 14, 2020 #

11 AM

running warm up/down 25:01 [2] 3.36 km (7:26 / km)
ahr:143 max:187 shoes: Adidas Adizero Prime LTD

Warm up + drills

running intervals 35:06 intensity: (7:50 @1) + (6:27 @2) + (18:49 @3) + (2:00 @4) 9.05 km (3:53 / km)
ahr:160 max:194 shoes: Adidas Adizero SUB2

4x2000m/90sec
7:01, 6:59, 7:01, 6:49

running warm up/down 16:00 [2] 2.48 km (6:27 / km) +10m 6:20 / km
ahr:138 max:171 shoes: Adidas Adizero Prime LTD

5 PM

orienteering intervals 46:59 intensity: (15:06 @1) + (23:53 @2) + (6:55 @3) + (1:05 @4) 9.5 km (4:57 / km) +41m 4:51 / km
ahr:147 max:194 shoes: Adidas adizero Boston 8 m

Sprint intervals following and filming the ladies.

Monday Jul 13, 2020 #

2 PM

running 57:09 [1] 8.48 km (6:45 / km) +82m 6:26 / km
ahr:144 max:173 shoes: Adidas Adizero Adios 4

Easy trail run testing my club's new Go Pros

Sunday Jul 12, 2020 #

10 AM

running long 2:00:05 intensity: (3:03 @1) + (1:42:07 @2) + (14:05 @3) + (50 @4) 20.13 km (5:58 / km) +319m 5:32 / km
ahr:161 max:194 shoes: Adidas adizero Boston 8 m

Etelä-Konnevesi National park long trail run

Nice long trail run in the National park. Good weather, good company and amazing trails!

https://strava.app.link/ilWrm8HF37

Saturday Jul 11, 2020 #

12 PM

running warm up/down 12:56 [2] 2.58 km (5:01 / km) +7m 4:57 / km
ahr:161 max:189 shoes: Adidas adizero Boston 8 m

orienteering race (middle) 40:13 intensity: (35 @1) + (9:51 @2) + (24:42 @3) + (5:05 @4) 6.76 km (5:57 / km) +95m 5:34 / km
ahr:175 max:198 spiked:15/17c shoes: Adidas Terrex Agravic Flow

First orienteering race of the season!

Mistakes to 4 and 11 but otherwise some good basic performing.

Map: https://strava.app.link/ZdbBn71317

Results: https://navisport.fi/events/ed87dca9-bc4d-4795-9d2...

running warm up/down 16:12 [2] 3.33 km (4:52 / km)
ahr:150 max:177 shoes: Adidas adizero Boston 8 m

6 PM

running 52:10 intensity: (8:21 @1) + (38:15 @2) + (5:34 @3) 12.08 km (4:19 / km) +73m 4:12 / km
ahr:154 max:183 shoes: Adidas adizero Boston 8 m

Post-race "easy"

Not enough time after late lunch so had issues with that plus totally not the easy feeling I had at the same pace in the cool down earlier today...

Friday Jul 10, 2020 #

10 AM

running warm up/down 15:53 [2] 3.0 km (5:18 / km) +51m 4:53 / km
ahr:164 max:179 shoes: Adidas adizero Boston 8 m

orienteering intervals 39:55 intensity: (2:12 @1) + (25:08 @2) + (12:35 @3) 5.16 km (7:44 / km) +77m 7:12 / km
ahr:155 max:179 shoes: Adidas Terrex Agravic Flow

Some easier intervals at Haukkavuori(Eagle Mountain)
5 PM

orienteering 48:46 [2] 5.46 km (8:56 / km) +177m 7:41 / km
ahr:147 max:174 shoes: Adidas Terrex Agravic Flow

Easy O at Savonjoki

Amazing views on top of a 120m hill
C • 120m hill 4

Thursday Jul 9, 2020 #

5 PM

running warm up/down 9:11 [2] 2.17 km (4:13 / km)
ahr:165 max:181 shoes: Adidas Terrex Agravic Flow

orienteering 33:35 intensity: (1:16 @1) + (17:46 @2) + (14:33 @3) 5.79 km (5:48 / km)
ahr:166 max:184 spiked:14/14c shoes: Adidas Terrex Agravic Flow

Easy O with cows at Leivonmäki National Park

Amazing forest that had a very good runnability, so enjoyable!

There was a sign on the road on the way to the park to watch out for cows... COWS in a Finnish national park forest?? And we did see them, they almost ran us over on our cool down

http://3drerun.worldofo.com/?id=-16793409&type...
C • route 3
6 PM

running 14:10 [2] 2.39 km (5:56 / km)
ahr:138 max:172 shoes: Adidas Terrex Agravic Flow

Wednesday Jul 8, 2020 #

6 PM

running 1:36:21 intensity: (1:56 @1) + (1:28:39 @2) + (5:46 @3) 20.3 km (4:45 / km) +164m 4:34 / km
ahr:155 max:185 shoes: Adidas adizero Boston 8 m

Wednesday semi long

Tuesday Jul 7, 2020 #

7 AM

running 31:35 [2] 6.58 km (4:48 / km) +87m 4:30 / km
ahr:164 max:183 shoes: Adidas adizero Boston 8 m

Breakfast club and some bread for breakfast
9 PM

Note

I really wanted to do my usual 3x10min tempo but got lost in thoughts and after that I still had some work to do. I'll do my regular 20km tomorrow and then thursday-sunday will be the first real training camp in a long while so that will fill up my week nicely

Monday Jul 6, 2020 #

7 PM

running 47:07 [2] 10.07 km (4:41 / km) +130m 4:24 / km
ahr:154 max:171 shoes: Adidas Adizero Prime LTD

Momday easy

Sunday Jul 5, 2020 #

5 PM

running 44:42 [2] 10.11 km (4:25 / km) +58m 4:18 / km
ahr:145 max:177 shoes: Adidas adizero Boston 8 m

Sunday long run... cut short by work

Saturday Jul 4, 2020 #

11 AM

running 1:22:27 intensity: (1:09 @1) + (1:13:45 @2) + (7:33 @3) 16.71 km (4:56 / km) +159m 4:43 / km
ahr:162 max:181 shoes: Adidas Adizero Adios 4

Central park trail run

Thursday Jul 2, 2020 #

1 PM

running warm up/down 29:18 [2] 4.81 km (6:06 / km) +33m 5:54 / km
ahr:147 max:179 shoes: Adidas adizero Boston 8 m

Warm up + drills

running 33:33 intensity: (1:10 @1) + (5:11 @2) + (24:31 @3) + (2:41 @4) 8.46 km (3:58 / km)
ahr:176 max:192 shoes: Adidas Adizero SUB2

4x2000m @3'30 paced by Mika on the bike
90sec rest
7:18, 7:12, 6:57, 7:04

running warm up/down 12:36 [2] 1.87 km (6:45 / km)
ahr:147 max:165 shoes: Adidas adizero Boston 8 m

Wednesday Jul 1, 2020 #

9 PM

running 28:53 [2] 5.93 km (4:52 / km) +54m 4:40 / km
ahr:153 max:169 shoes: Adidas adizero Boston 8 m

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